Each one is looking to deal with issues of Overweight, Underweight, Muscle toning for better Form & Function. Here are some established set of programs to be adopted for regular practice to attain the desired result.

OBESITY

Naturopathy

  • Cold hip bath
  • Cold immersion bath
  • Cold spinal bath
  • Cold abdominal pack
  • Full body massage – Abs, Back, Chest, Legs
  • Mud pack – Full / Eyes & Abs

Diet Therapy

  • Fasting 15-20 days – Veg, Fruit, Soup
  • Lime juice with Honey & Ginger
  • Bottle gourd juice
  • No Banana, Mango, Chikoo, Grapes, Potato
  • Avoid Rich & Starchy foods

Exercise

  • PM 1,2,3
  • Vajrasana series
  • Gatyatmak Padahastasana
  • Vipareeta Karani
  • Druta Halasana
  • Inverted asanas
  • All pranayamas
  • Stretching exercises
  • Loosening exercises
  • Inverted corpse

Practice

  • Vigorous 5-10 km walk
  • Suryanamaskar
  • Baddhakonasana
  • Surya anuloma-viloma, Surya bhedana
  • Sitali, Sitkari, Sadanti
  • Kapalabhati, Bhastrika
  • Kunjal

Program

  • Katichakrasana 20
  • Tiryak tadasana 20
  • Surya namaskar 6-12 rounds
  • Savasana
  • Jhulana lurhkana 20
  • Nauka sanchalana 20
  • Chakki chalana 10/10
  • Supta vajrasana
  • Ustrasana7 breaths +
  • Marjari 10 breaths
  • Pranamasana 30-50 breaths
  • Vajrasana – before meal 5 minutes, after meal 10 minutes
  • Bhastrika 3-5 rounds
  • Yoga nidra 30 minutes
  • LSP – once a week for 3 months
  • Kunjal – twice a week for 1 month, once a week thereafter
  • Meals at 10 am & 6 pm

Contraindicated

  • Plough
  • Low back arch
  • Heart strain

TONING THE BODY

Standing

  • Garudasana
  • Veerabhadrasana
  • Parvatasana
  • Ardha kati chakrasana
  • Trikonasana
  • Vipareeta veerabhadra
  • Tadasana
  • Utkatasana
  • Airplane
  • Kite
  • Star
  • Ragdoll
  • Suryanamaskar

Sitting

  • Vakrasana
  • Butterfly
  • Rainbow
  • Balasana
  • Marjari
  • Dolphin
  • PM 3
  • Sasankasana
  • Ustrasana
  • Yoga mudra
  • Ardha matsyendrasana
  • Meru dandasana
  • Niralamaba Paschimottanasana
  • Brahmacharyasana

Supine-Prone

  • Naukasana
  • Dhanurasana
  • Bhujangasana
  • Ardha sarvangasana
  • Ananda balasana
  • Plank
  • PM 2
  • Matsyasana
  • Halasana
  • Druta halasana
  • Hamsasana

Cleansing, Breathing & Relaxation Techniques

  • Bhastrika
  • Kapalabhati
  • Uddiyana Bandha
  • Agnisara Kriya
  • LSP
  • Kunjal

Practice Program

  • Asana
  • Ustrasana
  • Vipareeta Karani against the wall
  • Salabhasana
  • Bhujangasana
  • Vakrasana
  • Parivritta trikonasana
  • Ardha chakrasana
  • Ardha kati chakrasana
  • Pranayama
  • Sectional breathing
  • Nadi shodhana
  • Sitakari
  • Bhramari
  • Nadanusandhana
  • Om chanting
  • Mobilize
  • Saithilyasana
  • Leg raise
  • Strengthen
  • Setu
  • Pawan muktasana
  • Makarasana
  • Relaxation
  • IRT QRT DRT
  • Care
  • No jerks
  • Not aggravate
  • Stress management
  • Regular exercise
  • Correct posture
  • Lie with folded legs
  • Sit with support

UNDERWEIGHT

Asanas

  • Surya namaskar
  • Hasta uttanasana
  • Tadasana
  • Trikonasana
  • Chakrasana
  • Dhanurasana
  • Paschimottanasana
  • Padahastasana
  • Ardhamatsyendrasana
  • Sirsasana
  • Sarvangasana – important
  • Halasasana
  • Jalandhara Bandha

Naturopathy

  • Cold hip bath
  • Spinal bath
  • Cold immersion
  • Steam bath
  • Full massage
  • Mud pack Full / Abs & Eyes

Diet Therapy

  • Bran – Germinated wheat
  • Banana, Coconut, Papaya, Raisins, Mango, Melon
  • Honey, Butter, Curd
  • Pomegranate seed powder, White muesli, Ginseng root, Aswagandha